CrossFit Inventive – CrossFit
Warm-up
Green Banded Shoulder mobility
Glute stretch 1 minute
Spiderman lunge hold 30 sec
Wrist/ Forearm 30 sec Front/ Back
————
Activation
30 Red Banded Pull aparts
10 Pass throughs
10 Reverse Lunges
10 Strict Push-ups
10 Scap pullls
—–
Barbell
10 Wrist rotations
5 Strict press
5 Push Press
3 Push jerk
3 Split jerks
Split Jerk (3 Reps On Every 2 mins x 7 Sets)
Split Jerk from the rack. Build to a safe heavy triple split jerk.
Beginners stay light and focus on form.
Last set is on the 12:00
Metcon (Time)
4 Rounds:
800m Bike Erg
5 Muscle ups
800m Bike Erg
10 Clean & Jerks 70/47.5 kg
